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Welcome to the Balanced Bites podcast with Diane Sanfilippo and Liz Wolfe. Diane is a certified nutrition consultant, and the New York Times bestselling author of Practical Paleo, The 21-Day Sugar Detox, and co-author of Mediterranean Paleo Cooking. Liz is a nutritional therapy practitioner, and the best-selling author of Eat the Yolks and The Purely Primal Skincare Guide. Together, Diane and Liz answer your questions, interview leading health and wellness experts, and share their take on modern paleo living with their friendly and balanced approach. Remember our disclaimer: The materials and content within this podcast are intended as general information only, and are not to be considered a substitute for professional medical advice, diagnosis, or treatment.

Diane Sanfilippo: Hey everyone! Welcome back to the show. Today I have a very special guest with me and an awesome interview that I know you’re going to love; it was a lot of fun for me to do, and I know that Dr. Kellyann answered a ton of your questions. Before we get into that, let’s just hear a quick word from one of our sponsors.

1. What’s new for you from Diane [1:53]Diane Sanfilippo: Alright, just a few updates here before we get into my interview. January 21-Day Sugar Detox is coming up; Monday January 4th will be the official kick off for everyone. And, if you guys are not going to be ready by that date, or if you’re interested in having additional help from a coach.

Now, I have had a lot of questions about why would somebody need a coach; well, you guys know what it’s like to do something sort of on your own. If you’re floating out there, and you want a group to be with that’s a little bit tighter. Maybe you want to meet in person in your local area, maybe you want a group who’s got similar circumstances to you. Maybe it’s mom’s, folks with autoimmune conditions, other athletes, etc. that’s where you’re going to have the best service from a coach. Go to 21DaySugarDetox.com/coaches. The group that we have there is fantastic.

They also offer a lot of additional services, so if you have been looking for someone to help you with nutrition coaching in general, that maybe a good route to go to find somebody, even if you’re not going to do the 21-Day Sugar Detox, you’ll find lots of NTPs, nutrition consultants, etc., right there on the 21-Day Sugar Detox Coaches website. You can search locally and beyond.

Also, a quick reminder. If you’re still doing some holiday shopping, we did have our holiday gift guide episode just a couple of weeks back. And if you’re shopping at Target, don’t forget that you can bring a copy of Practical Paleo from the shelf there right up to customer service, and they will price match Amazon. So while your shopping, grab that book and bring it up to customer service, they will price match it. You’ll save a ton of money; it’s an awesome way to grab that while you're doing other shopping.

And a couple of quick Instagram updates for you guys; we have an Instagram account, as many of you know, @BalancedBitespodcast. We’re posting calls for questions over there, so if it’s a super private topic you can still totally just email us your question, but we love getting your quick questions over here on Instagram. We’re answering tons of those on upcoming episodes that are dedicated to different topics. Things like children and paleo, skin care, etc.

And, if you already follow me on Instagram @DianeSanfilippo, I’ve got a new page BalancedBites.com/IG, so that’s where you’ll be able to land anytime you’re looking at something on Instagram and you want to come find the link to what I was talking about, even if it’s a couple of days later. This way, instead of always needing to change the link in my bio, you guys can find a recipe, a podcast, etc., whatever it is I was talking about. You can always hop over to that page and it will give you hyperlinks to anything I was talking about there. So you won’t have to worry that you lost it in Instagram and you can’t find that link again. So a really great update for you guys, and I hope to see you over there as well.

2. Introducing our guest, Dr. Kellyann Petrucci [4:34]

Diane Sanfilippo: Kellyann Petrucci, M.S., N.D., is the author of Dr. Kellyann’s Bone Broth Diet. A weight loss and natural anti-aging transformation expert, Dr. Petrucci has a private practice in the Birmingham, Michigan area, and is a concierge doctor for celebrities in New York City and Los Angeles. She is a board-certified naturopathic physician and a certified nutrition consultant. Dr. Petrucci is a regular guest on television shows including The Doctors, Dr. Oz, and national news programs. She is the driving force behind the website DrKellyann.com, and has authored six books for John Wiley & Sons. These include Living Paleo for Dummies—one of the highest-selling Dummies books of all time. In addition, she is a regular contributor to The Huffington Post and MindBodyGreen.

Welcome to the show Dr. Kellyann! I’m so excited to have you here to talk about your newest book, and all about bone broth. You’ve literally now written the book on bone broth, so why don’t you tell people why you wanted to write this book, what it’s all about, what’s different about what you’re talking about with bone broth, and why all of this even matters.

Dr. Kellyann Petrucci: Yeah, well you know what, it matters a lot and here’s why. If you were to ask me what is my one thing, after being in practice for years, and years, and years. So, I’ve had a clinical practice; multiple clinical practices, for over 20 years. And it all boils down to inflammation. So much of this all boils down to inflammation. When you’ve seen so many patients in practice, you start seeing trends. And you start seeing similar things. And I can tell you that the bone broth is definitely my secret weapon, for so many reasons. It helps inflammation, it reduces inflammation, it helps you become what I call a natural fat burner, which means it really stabilizes your sugar and most importantly and really, it transcends upon everything you probably want to accomplish with the way you look and feel, is it heals the gut.

So because of these three reasons, and it accomplishes this among so many other things like joint healing, detoxification, I could go on, and on, and on. And it just tastes really good. It’s my one thing in practice. I’ve seen it do amazing things; that’s why I know it’s so important. And really, I’ve been using it for 9 years, and I’ve used it personally for 9 years. I’ve never used anything that’s helped me personally and with so many patients become slimmer and younger, because it’s a great, great way to get off some of those pounds, keep them off, and at the same time your skin is really beautiful, plump, and youthful.

And that’s the thing with dieting, so many times, Diane; so many times when we diet, we pull what we need out of our cells to make us look young and vivacious. And what the bone broth is so great at doing is it keeps you looking young and plump and beautiful, your skin at the same time you're losing that excess weight. Which can be dangerous for your health and doesn’t make you feel good.

So why I did this, and why I started all this is simply for this; people come into my office, they come into my practice, and they feel invisible. And they’ve been everywhere. And they don’t know what to do. And what I hear is, “you know what, Dr. Kellyann, what do I do? I’ve tried everything! and if it does work it only worked for a little while, and then I just packed the pounds back on. So I had to come up with a system and a plan that really addressed this, and at the same time it ended up helping people get healthier than they’ve ever been. So for me I’m really passionate about this, because I call it my one thing. I call it my one thing in practice; if you were to ask me, “Oh my gosh! There’s so much to do, I’ve read so much, there’s so much out there. What can I do right now today to make a difference?” And to me all day every day that’s bone broth.

Diane Sanfilippo: I love it. That’s awesome. What I love about that too is that it’s adding something and not taking something away.

Dr. Kellyann Petrucci: Oh!

Diane Sanfilippo: I think so many people, they’re feeling deprived, so this is a huge thing that if we can add this to everyone’s diet in some way, then people are going to feel the benefits of that.

Dr. Kellyann Petrucci: Yeah, I’m really proud. If I could just show you; it’s Dr. Kellyann’s Bone Broth Diet, this is where I laid out the entire system. And what you’re going to find in this book is fat burning foods plus the bone broth in a system that I’ve used personally and with patients for almost a decade now, and I work with a lot of celebrities. I just work with someone now who is starting to film right after Thanksgiving, and she came to me; she’s a New Yorker, and she came to me, and she said “Oh my gosh! I keep hearing about this bone broth, what can I do, how can I use this to get ready for this film?”

The people out there that are using this broth; the New York Fashion show. If you walked back stage at the New York Fashion Show this past season, you would have seen all the supermodels drinking bone broth. It’s amazing. So you’ve got people like Kobe Bryant, the 76ers, they’re all using this to get the edge to heal their joints. You’ve got people like Shailene Woodley, who was in Divergent. She’s the pop culture darling right now in Hollywood; her movies are very physical, so she really needs something different. And she uses bone broth to get the edge. And you’ve got people like Selma Hayek; Selma Hayek is getting older in Hollywood terms, in Hollywood speak. She’s almost 50. So what does she do? She uses bone broth. Because she knows it keeps the weight off, and at the same time, it keeps your skin plump.

Diane Sanfilippo: {laughs}

Dr. Kellyann Petrucci: I can’t say this enough. When you start dieting, so to speak, and you start doing without, particularly if you’re say 38 and older, what happens is your skin doesn’t look good anymore. They say you pick either your butt or your face to look good {laughs}; with bone broth, you get both, so it’s a win-win.

3. Bones for broth or commercially made broth [10:42]

Diane Sanfilippo: Alright, we’ve got some questions from Instagram; and of course I just have questions and want to chat with you about broth in general, because even beyond the questions that we got just today putting out the call, we have so many questions that we get all the time, questions that I get based on recipes; just working this into your everyday life. But we definitely have questions about if you're getting bone broth in your diet; first of all, actually let’s just take it all the way back. Some people are asking, how do I get the bones? Do I just ask my butcher for this?

Let’s go all the way back to making broth, and if people aren’t going to make broth, are there broths that people can buy that are still going to give them the real health benefits, because I have my take on this but I want to know what your take is, what to tell people about that; where to get it or what the story is there.

Dr. Kellyann Petrucci: Yeah, so great question. I would say probably the top question I get is, what about these bones, really, where do I get them? So you have choices. I always say develop a relationship with a butcher somewhere, some place. Because this is important, and it’s going to make your life a lot easier, particularly if you’re in a hurry and you're a working mom; I get all of that. So you’ve got to make this really quick and easy. And here’s the thing about bone broth; and let me just preface the answer to this by saying, it’s probably the most powerful way that you can get inexpensive and a really quick way to jolt your body. There’s no other system, or there’s no other product that I’ve ever used in 20-plus years of practice that’s ever been this inexpensive and this quick.

So here’s how you start; you develop a relationship with a butcher. You can go to a grocery store; go someplace local and convenient. If you’ve got a local farm you can go to; amazing and awesome, because really you’re getting a two-fer. You’re supporting your community, you’re supporting these farms that are really trying to thrive, and at the same time you’re getting the best quality. Pasture-raised always important; do the best you can, because here’s what you need to know.

Here’s a fact; I tell people, they come to me, and they're overwhelmed. It’s hard to start anything new, any new process. This is what you see in practice. And my answer to that is; if you start stressing out about everything about what you're eating, what happens is your cortisol level goes up. You have epinephrine, you have cortisol; all of these things, they’re stress hormones. The problem with creating stress hormones is it causes you to create more of the problem, which means you’re creating more need for sugar, more need for bad fats. Not the healthy fats that Diane and I always talk about, as you know. It’s the unhealthy fat; this is what your body starts craving when you create stress hormones. So you’ve got to make it easy for yourself.

So what you do is you develop a relationship with a butcher, and you say; you know what, I need some bones, you tell them what you need it for. Oftentimes they can guide you; but you say, beef bones, short ribs, oxtails, knuckles, neck bones. You can also use mixed beef, pork, and chicken bones together. It’s super easy, and I’m just, I’m telling everyone out there. Just please make this easy and don’t get in your head about this. Because the glory behind all of this is in the ease.

There are places online that you can buy bones now. There’s really, there’s such a surgence of people wanting this that when the demands starts increasing, what happens in the marketplace is first, it’s very difficult to get these things because the demand goes up. But then the demand meets the need. That’s what’s happening. So we’re starting to get to the point where the demand is starting to meet the need. So trying to get bones should be relatively easy at this stage in the game.

So what you do is, you say, “you know what,” for the bone broth you're going to need about 3-4 pounds of mixed bones. You don’t have to mix them; you can just use chicken, you can just use beef; whatever your jam is, that’s what this is about. Making it easy, and this is about you and what you like. So you want to get those short ribs, oxtails, knuckles, neck bones, anything you can get your hands on that’s going to have that cartilage, things like marrow in them. These are the things that are going to really bring that collagen; collagen, an important word. That’s what's going to give you the building blocks to make your own collagen. And cooked collagen, of course being gelatin, and as gelatin is; I could go on and on, I don’t know if you want to broach this or keep on this one topic.

Diane Sanfilippo: {laughs} I do, because I have something really funny to say about this. It’s super timely for us to talk about this, because I’ve noticed some things. So yeah, keep talking about it, for sure.

Dr. Kellyann Petrucci: So, here’s the thing. You have to know that what you're doing, and when you’re putting these bones in, you want these bones to be, as I said, as healthy as you can do, because the fact of the matter is, here’s the truth. Toxins do reside in bones; they do. I have other feelings about this, Diane. I don’t know what your philosophy is on this, but I know what people are really eating out there, and I just feel like, do the best that you can because I know that if you’re eating bone broth and you're switching over and you're eating healthier and you decide; you know what, this is what I want for my life, this is what I want to do. You’re probably doing this instead of something that is far more unhealthy.

So again, don’t stress out, do the best you can; getting healthy bones is really great if you can do this. It’s really important, it will fuel your body in a different way, and you always have to go with the promise. The healthier foods you put in your body, you create a healthier body; because again, it comes down to two things; when you're eating, and you’ve developed food values whether you realize it or not. We all do. Every time you're asked a question, your subconscious mind goes into play. And you’re asking yourself, from your value system, how you answer that. It’s the same with food; you develop these value systems. You have to develop that on your own.

So the question is, for me; for me personally, after seeing thousands of patients, I asked myself; is this going to bring toxins into my body; is this going to flood my body with nutrition? That’s what I want to know. So what is this going to do? Is this going to bring a lot of toxins in my body that are going to be hard to get rid of; is it going to flood my body with nutrition? Because I know that when my body, when I’m starting to eat foods that are low in toxins and they flood my body with nutrition, it confuses your body in a good way. Because what happens is, it’s against natural law not to get results when this happens, it’s totally primal to the deepest core.

When you don’t have toxins in your body, excess toxins. When your toxic burden is low, and your nutrition is flooding through your body; flooding through your body, and your 60 trillion cells are healthy, you’ve got no choice but to be slimmer, younger, and healthier. It’s just what your body does.

4. Bone broth for healing broken bones [18:17]

Diane Sanfilippo: I love it. So we have a bunch of questions, obviously now people know how to make broth and some of the behind the scenes. I know, just a tip for people, chicken feet, if you want to make chicken broth, chicken feet work really well for getting that really gelatinous broth. Sometimes the small bones from chicken don’t have a tone of that cartilage, so chicken feet, freak out your kids. Make it like a little Halloween experiment. But those are really great for making broth.

Dr. Kellyann Petrucci: {laughs}

Diane Sanfilippo: So we have some people asking about making broth, etc. somebody was saying she plans to save her turkey carcass to make broth; should she add chicken bones with it or just the turkey. I would say you probably could do whatever, right? That’s just a culinary choice.

Dr. Kellyann Petrucci: That’s totally culinary.

Diane Sanfilippo: Yeah.

Dr. Kellyann Petrucci: I’ve seen it both ways, and both ways work beautifully.

Diane Sanfilippo: So this is a question I feel like you’ve answer this now, but I just like to read them out because folks want to make sure that they’re hearing it right. This question was, “would bone broth be good to recommend to a family member who is recovering from an accident and has broken ribs and also has had gallbladder removed?”

Dr. Kellyann Petrucci: Ok, so exciting for me to answer this.

Diane Sanfilippo: {laughs}

Dr. Kellyann Petrucci: I love this. I live for this stuff! Ok, in terms of bone health, I have to speak to this because I did a segment for ABC national on bone broth, and ABC, {laughs} is the hardest station to get anything approved, because they have a big medical staff, and you better be on your game. You better be on. So one of the pieces of research that they were really impressed with was the research that came out on glucosamine and chondroitin in the bone broth.

So when you’re talking about bone broth in terms of it healing ribs, if you came to me in my practice and you said, “Look, Dr. Kellyann, I’ve got this problem with my ribs, my bones, achy joints.” I know there are so many of you people listening right now that have achy joints, because I saw this every day, day after day. There’s nothing that works better than bone broth. Get yourself some bone broth baby, because glucosamine and chondroitin is in the bones. And when you prepare it properly; by the way, it’s a choice, you can add a little bit of vinegar, apple cider vinegar, you can add a little bit of lemon. Whatever it is that you want that will help you pull this out of the bones a little bit better. Help it pull out; it’s a choice, you don’t have to use it. But it does help the minerals and some of this come out from the bone a little bit more. So, the glucosamine and chondroitin will absolutely, absolutely help.

In terms of gallbladder, don’t worry about that. Because here’s the thing about food, nutrition; all of this. When you’ve got mineralization balanced, you’ve got certain biofeedback mechanisms within the body that work so innately and so beautifully without you having to think about it. So you’re getting a food that is so well balanced that it’s not going to do anything to implicate anything with your gallbladder. If anything, it’s going to go in and heal all of the structures and functions that support the gallbladder. So in answer to your question, I can’t think of a better thing for you to do than to start using bone broth.

Diane Sanfilippo: I love that also this tip; this is a really good point for anybody who is thinking, “Could I recommend bone broth to X family member” or friend or coworker, whatever, with literally any problem or struggle that’s going on, any health challenge etc. Because the cool thing that happens when you do something like introduce broth to somebody is that it just opens that door for them to think about their nutrition a little bit differently. Not everybody, I’m sure out 10 people you might get drinking broth, there are 2 or 3 that just don’t budge on a lot of other things in their life, but we see this all the time when people go paleo, right? It’s like, they go paleo for their nutrition, then they start considering, “what am I putting on my skin? What’s everything else in my life?”

Same thing with, “ok, I’ve added this broth to my diet.” Maybe they’re going looking for recipes or ways to use it, they stumble across a paleo blog, or something like that, right? And now they’re exposed to this whole new world where; so many people ask me, and I’m sure they ask you too, “how do I help somebody start eating healthier?” This is such a great foot in the door because it just opens it for them to start thinking about other things.

Dr. Kellyann Petrucci: You know, it’s such a beautiful serendipitous thing, it really is. And I love that you said that, because you really do enter kind of a magical doorway.

Diane Sanfilippo: {laughs}

Dr. Kellyann Petrucci: As I call it, because I have a theory behind this, Diane. Here’s my theory; when you are low in nutrition. So you see a lot of people, and you can’t judge this by whether someone is thin or they’re heavy; you can’t. You can be thin and be so stinking malnourished. So here’s what happens when you're malnourished; when you're not eating foods that fuel your body properly, your energy level, they call it your esoteric force. That’s really what it’s called. So in terms of how we speak, it’s vitality. Your vitality is so low that your time allocation is really blocked. It’s blocked. So when you start, just take that first step by adding bone broth or healthy fats; that’s another huge, huge thing that you can do for yourself; adding healthy fats to your diet, that’s just going to totally change your world. But just doing these little tiny tweaks, it reallocates your time, because what happens is your cells start to revitalize. Because your cells are constantly regenerating; and here’s what’s so important to know. Your body is constantly turning over, and this should appeal to you, and why this should appeal to you because this means there’s hope, and there’s chance, and there’s opportunity. I don’t care where you are. I don’t care where you are in your life, or in your health, or what your goals are.

Because think about it; if your cells are constantly turning over, let’s talk about why we say 21 days. Your cells turn over in your intestines every 21 days. This is what happens. So then does it not make sense that if you fuel your body with the right raw material for that course of time, at the end of that time period, you’ve got beautiful, healthy cells that are going to really work for you. Because everything that we’re trying to accomplish here; no matter why you’re listening, whether it’s because you want to get healthier, slimmer, younger; I don’t care.

Whatever your goals are, everything comes down to happening at a cellular level. It just does. When you get it done at a cellular level, that’s when you start perking up, and you become so reenergized; and that’s a huge sex drive. What I see a lot of times in practice is no one has a sex drive anymore. Everyone’s dragging around. You start revitalizing this; if you’re one of those people listening, and you say, you know what, that’s definitely an issue with me. Instead of putting a Band-Aid on all of this; and yes, there are relationship issues and all of that, I’m sure that goes into play. But in terms of health, you start revitalizing yourself, your whole energy system changes. And that includes your sex drive. That includes all of these things where you need energy. So you don’t feel like cutting and chopping nothing when you have no energy, right?

Diane Sanfilippo: {laughs}

Dr. Kellyann Petrucci: So you don’t even want to think about being in the kitchen; you don’t want to think about any of this stuff.

Diane Sanfilippo: Wait; you know, a bunch of our listeners have just grabbed their significant others and said, “Hey come listen to this part.”

Dr. Kellyann Petrucci: {laughs}

5. The most ideal way to prepare broth [26:08]

Diane Sanfilippo: I think that’s awesome. So, a couple of questions here. There’s a question about preparation of broth, because some people are confused, or a little bit concerned, about controversial opinions on how to cook it, whether a slow cooker, or stove top, or a pressure cooker. What’s the kind of end-all, be-all; what’s the most ideal way to cook it, what’s the quickest way to cook it that will still actually get the nutrition. Does cooking it in a pressure cooker, do you still get as much from it as you want to or not? What’s the scoop there?

Dr. Kellyann Petrucci: So here’s my scoop. You’ve got basically 3 choices; you’ve got a stock pot, you’ve got a slow cooker or a Crockpot; or you’ve got the speedy way that you just mentioned, the pressure cooker. So, here’s my favorite way. And I can speak; they all have value. And certainly if you are running around like a chicken with your head cut off, and you need to push the speed button, I’m all about practicality. Being extreme in food, as I mentioned earlier, it only adds to more stress. So I’m not trying to be extreme. I need to tell you the truth, though; and you can always count on me for that. But in terms of my favorite way out of all three, by far is the slow cooker. For two reasons.

Number one; it really does provide you with, I think, the best tasting broth. That’s number one. And number two, it allows you; it does the work for you. I have done videos; and I’m sure you have too, Diane, where I literally made broth in 5 minutes or under. You throw it in the slow cooker, you put some water over top of it, you add a little bit of lemon or vinegar if you choose to, you plug that sucker in, you set it to go, and you’re done. You’re done.

So if you do this at night, you wake up in the morning to this beautiful broth. And so, the simmer in the broth really does; I see the gelatinous creativity that comes from this, the creation that comes from this; I really like it. The pressure cooker; if you’ve got to have broth, and you don’t have time, do it in the pressure cooker. Are you getting as much? You know what, there are no studies that tell us any of this. I’ve looked; it‘s not there.

So you just have to think about it logically. One of the things that we love about broth is the time; the slowness of it. That’s what makes it so different than the traditional soups that we find. So my favorite way, what makes sense to me, is the slow cooker. The stock pot has its value too, if you can stand over it and you can watch and all of that; it’s great. It works amazing. That’s how we did it way, way, way, way, way back. And it’s worked.

But I think about, really, the prize in all of this and what makes it so different, that point of differentiation is in the slowness of the cooking. So for me, I love the slow cooker; two reasons, number one it makes an absolutely, knock you drop dead broth, it’s delicious; and it does the work for you, so you can be sleeping, running around with your kids, whatever you need to do. It’s done; its’ done for you. So if you say, I haven’t done it yet, I haven’t started broth yet, what would you do? I would say if you’re going to buy one of the three, I would buy the slow cooker.

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Diane Sanfilippo: Alright, so I’m with you. I’m a slow cooker broth person. I don’t know; you said we don’t have necessarily the science to prove this one way or the other; I’m with you though. I think if you’re putting it under high pressure, I feel like that does speed up a lot of the breakdown. We see that with tough cuts of meat.

Dr. Kellyann Petrucci: Yes.

Diane Sanfilippo: A pressure cooker, it speeds it up, so you’re getting some benefit there. It’s not going to be for nothing. But who knows how much of that is actually coming through?

Dr. Kellyann Petrucci: I agree 100%.

6. Carton broth from the grocery store [31:08]

Diane Sanfilippo: But then here’s the other thing. This is a question I get all the time about broth. We have, now there are some new brands that are in the grocery store that are claiming to be real broth, not just flavored water and things like that. I have not seen any of them that pour from a carton be gelatinous.

Dr. Kellyann Petrucci: No.

Diane Sanfilippo: I haven’t seen that. So even though there’s this one; I believe it’s Pacific Brand, what I’m telling people is; look. For culinary purposes, if you just need to make a soup, you want to put something together, you want to cook something in broth just for the sake of it tasting better, maybe there’s some nutrition there. I don’t know, but I don’t think that if you’re doing it primarily for health purposes, that what you’re getting from the store shelf is going to be the most nutritious thing. And that’s; right, that’s pretty much true with anything.

Dr. Kellyann Petrucci: Well here’s my answer to that, and it’s so true. Like you said, it’s true with anything. You have to really go back to the common sense corner of your brain and really think about these things.

Here’s how I feel about it; the cartons that we’re finding that are becoming available, and they also have interesting shelf space. That means they're moving, so people are buying this. But my thought is this; you’re so much better making it yourself or buying from one of these places who actually make it properly because; when I examine these products that are coming from cartons, I don’t see any way that there’s the gelatin in there that’s going to heal you on the level.

So you have to think about gelatin; gelatin is this cooked collagen, and it works like aloe vera on the gut. It goes in there, and if you can think about getting this a sunburn; oh my gosh, this hurts, and it needs to be healed, it’s inflamed. That’s how 80% of us are walking around, by the way. So when you start using this gelatin on your intestines, it works like aloe vera on a sunburn. So we really want that in there, like you said for health purposes.

But look; if you’re looking for a filler, a filler food, and you’ve got to do it on the run or you're looking for something to replace water in recipes, you’re looking for something add some flavor to recipes, or you just want something warm, and hot, and the bone broth is not there, and you're going to grab something. Look; when it comes between, in the game of Progresso versus cartoned bone broth; bone broth wins all day every day. So, I would say if you want to use it for flavor, if you want to use it as a filler, go right ahead. But I don’t know how there can be much health benefit when I see how it looks, and I taste it, and I smell it.

I’d love to go to the plant and look myself; this is what I’ve done with supplements, forever. I’d love to go there and actually see what’s going on, but until I do that I can’t speak to it. I can only tell you from an intelligent eye who has examined so much of this, it doesn’t look like it’s going to provide you with…

Diane Sanfilippo: So I do want to tell people, and I’m sure you’ll be on board with this because this is the real deal stuff. A lot of you guys have been listeners for a while; you know Pete’s Paleo is one of our sponsors, we love them. They also happen to be good friends of mine. We were friends before I was ever like, hey do you want to sponsor the podcast? Because I think people should know about your meal service. But they sell broth as well, and their broth is 100% legit.

Dr. Kellyann Petrucci: Absolutely.

Diane Sanfilippo: It’s what you would make at home; it’s not cheap.

Dr. Kellyann Petrucci: No.

Diane Sanfilippo: So if people want to have this shortcut; I have a ton of broth in my freezer right now, because I’m lucky enough that I have {laughs} friends or I have people that want to send it to me.

Dr. Kellyann Petrucci: Me too!

Diane Sanfilippo: And it’s so nice and I’m so grateful for that, because I do typically make it myself. But we’ve been stocked up for quite a while for this reason. You guys can buy it from Pete’s Paleo; you can buy it from some of these other places. It’s just like other foods, just like; ok, think of it the way raw sauerkraut is. You have to buy that cold to get the benefits of the probiotics; you can’t buy it from the shelf. Because what you wanted that was beneficial is dead if it was on the shelf, if it’s sauerkraut. Same thing with broth; if you’re getting in the box, there might be some great culinary applications, but if you want it to be nutritious, it’s probably going to need to arrive to you frozen or cold. And it’s going to be probably from one of these smaller companies, and it’s not going to be cheap you guys! This stuff, you’re paying for the time it took someone else to make it, right?

Dr. Kellyann Petrucci: That’s it.

Diane Sanfilippo: You’re paying for obviously the bones they used, but when you are looking at; this is a convenience food. When you’re looking at convenience foods like that, things like fermented foods or slow cooked foods, when you don’t make it at home, you have to pay the premium of the time it took to make that. So same thing with kombucha or sauerkraut. A jar of sauerkraut will cost you a quarter to make at home; it’s going to cost you 4-6-7 dollars in the store. You’re just paying for the time value of the work that went into creating it; you’re not really paying for much else. Cabbage, organic cabbage is cheap, right?

Dr. Kellyann Petrucci: Yeah!

Diane Sanfilippo: Bones are not that expensive, so getting this stuff done, you can buy it. And companies like Pete’s Paleo are perfect for it. They have a very healthy version when you put it into your pot, it’s going to be gelatinous, and that stuff is going to be great.

Dr. Kellyann Petrucci: I agree. I agree. So there are places that you can buy it online; and what you said is, you’ve got to pay up. People instantly may get their back up and say, you know what, I can’t afford something like that. And I want to speak to that just for a minute, and that is the affordability of food, and what I say to patients is, you have to be really honest with yourself when it comes to what you can afford and what you can’t afford for food. Because you may have to do some shifting or some reallocating. Because if you say to me; you know what, I’m feeling this. I’m feeling like I’m bloated after I eat, I’m feeling like I have achy joints, I have an autoimmune problem. I have a lot of extra weight on me, I have this chronic fatigue, incredible fatigue.

If you’re coming to me with one of the common things, and you say, “There is no way. I am on a train at 5:30 in the morning to New York City, I’m working all day long, I come home and I’m dead, and I’m telling you I don’t care what you say Dr. Kellyann, I am not making that bone broth.” You have to really decide, because if you know these things are really going to help you; and I’m telling you, Dr. Kellyann’s Bone Broth Diet, the foods and the bone broth and if you follow the system, it will help you, I did a whole study in Detroit, and New York, and Los Angeles. We tested this on so many people; like I said, it’s against natural law not to work when you’re giving your body what it’s starving for.

So you have to really decide; is this something that I really can afford if I shift things and reallocate things? Because once you start getting this in your body and you have more energy, energy is a very important resource. You have to think about this as money or any other resource. Once you start getting this vitality, you get this energy, you get a lot more done and there’s more money creation and more happiness and more everything else in your life, as well.

7. Collagen peptides as a supplement and benefits [38:39]

Diane Sanfilippo: I love it. So we definitely have a question about the benefits that you’re getting from the collagen, from the bone broth. And I will add on o this question with a comment, but “how much of this benefit can we get from something like collagen peptides adding the powder to something that we’re taking?” I mean, I’m going to give you my commentary on it. I’ve been taking some grass-fed collagen peptides. It’s been about 3 weeks, and I’m taking a pretty good amount of it. I’m getting 3 scoops of this stuff, the brand that I have, so it’s about 3 tablespoons I would say 4 to 5 days a week. My skin is significantly softer and looks younger. {laughs} And I’m kind of like, yes, I’m having it with getting that as a supplement, I’m obviously not getting all of the other complementary minerals and the protein that’s going to come from the broth. But what’s the skinny on that?

Dr. Kellyann Petrucci: Yes, yes, and yes!

Diane Sanfilippo: Obviously, yeah, obviously you want people to be getting it from the broth. But, if they do the broth, I definitely am putting broth in the foods that I’m eating. I showed people last night on a Periscope video how to cook kale in broth instead of using fat if they want to use…

Dr. Kellyann Petrucci: Beautiful!

Diane Sanfilippo: Yeah, I’m on a plan where I’m not eating as much fat {laughs} right now. But I feel like, exactly what you said; if you’re doing any kind of nutrition plan or diet where you’re taking some things out and you lose any weight, you are so spot on that your face starts to show. Especially women; I’m 37-plus, so I’m getting into that range you talked about where I can tell that the collagen in my face {laughs} is not there.

Dr. Kellyann Petrucci: {laughs}

Diane Sanfilippo: But I feel like this really helping, so what can you say to that, especially for the people who are, you know they’re going to do the broth, they’re going to get there, but what’s the benefit of something like that as a supplement?

Dr. Kellyann Petrucci: Ok, so I’m jumping out of my skin on this one. Because; Diane, I’m a lot older than you {laughs} and I can tell you, you’ve really got to pull; you’ve got to… So what a lot of people do is they get fillers. This is very common; you know, being in New York I see this all the time. It’s very, very common, and the problem with using fillers and all of that to get what collagen can do for you, the problem is it focuses on one area and one area alone on your skin. And here’s what beauty is really about; beauty is about the overall luster and demeanor of your skin. Period, end of story. It’s not about focusing on one spot; this spot, that spot. It’s why you start looking funky when you do this! It’s about the overall luster of your skin. So I love collagen, it’s my favorite kind of protein. It’s my absolute favorite; it’s the glue that holds everything together. I can’t say enough about it.

So here’s the plan; the plan is, if you are 35 and under, you’re probably getting the collagen you need from bone broth to keep that active, to keep your body creating and making its own collagen. 35 and under; now, again, there’s been no research. This is my research, what I’ve seen in clinic and what I’ve seen on myself. So, you’re probably getting what you need from the bone broth and the bone broth alone.

35 and older; babies, you’ve got to jump this off. {laughs} Because you're going to start seeing the effects. So what I say, is if you want to supplement this; just as you are, Diane, I can’t speak enough. It can’t hurt you; it can’t hurt you. I would say go and supplement it with the collagen and have the bone broth, because the bone broth is going to add to it. It does more than just the collagen. Bone broth; so it’s got glycine in there. Let me talk a minute about glycine. Glycine is one of the best; the best detoxifiers you can get. Another thing about glycine, it acts as a nerve sedative. So what does that mean? It keeps you calmer. So what does that mean? It helps you sleep better, as well. So you’ve got glycine in there.

You can talk about marrow, and what marrow can do to build your blood super strong. It’s got all those minerals that run the channels and the gates of your body. So bone broth does more for you than just the collagen. But if you’re 35 and under, and you’re body is still producing this stuff, you are good with just the bone broth. If you want to supplement, by all means, go ahead. For 35 and over, I say, you know what, jump it up a little bit! It can’t hurt you, it’s a great source of protein.

Diane Sanfilippo: I love it. And I’m certainly testimony to it; I can feel, literally just touching my skin.

Dr. Kellyann Petrucci: Suppleness.

Diane Sanfilippo: I’m like, why is my skin so soft? Yeah.

Dr. Kellyann Petrucci: It’s simple.

Diane Sanfilippo: And that is the biggest thing that I’ve changed in the past 3 weeks. I’ve noticed it after about 2, and I’m getting a significant amount. So if anybody is listening to this, and you’re wondering about that, I have talked about it in the blog post about the meal plan that I’m on. There’s a FAQ post in my blog about this plan that I’m on, and I talk about the protein shake that I’m doing. And honestly, I was not doing protein shakes at all around my workouts before because I don’t tolerate whey protein.

Dr. Kellyann Petrucci: Me neither.

Diane Sanfilippo: And I just, I was just not that into the idea of egg white protein, and you know, I decided let me try the collagen peptides that I have here, because it’s ok that it’s; I think it’s not 100% of a complete protein because it’s maybe missing 1 amino acid, but I eat plenty of complete animal protein throughout the day so I wasn’t really that concerned about that. And it’s no worse than what people might do with like a plant-based protein.

Dr. Kellyann Petrucci: Yes!

Diane Sanfilippo: It’s actually more natural and going to have a little bit better of a profile. But honestly, I’m number one testimony to how that’s improved my skin. So I’m glad that you’re saying that, and it does make sense too, because hey I’m over 35 and I’m seeing it, so that’s been great.

Dr. Kellyann Petrucci: Yeah, it makes a difference. It really does. You’ve got to pull out all these punches!

Liz Wolfe: We love having Paleo Treats as a podcast sponsor. Not only are the founders, Nick and Lee, some of the original pioneers of the modern paleo movement, but Paleo Treats is also one of the FedEx top 10 small businesses in the US; and, they’ve got a high bar for taste. Paleo Treats make great gifts. We love the Mustang bar, the Bandito bar, and of course, the Cacao Now, Brownie Bomb, and the Mac Attack. Right now they’ll give you free shipping with any $99 order. Check them out http://www.paleotreats.com/.

8. Final words from Dr. Kellyann [45:37]

Diane Sanfilippo: So, we just have a couple of minutes left here to wrap up this conversation. This has been super fun, I think people are going to love hearing all of this. What else do you want to tell people about bone broth that they may not know that is super important; or, what do you want to tell people about the plan that you have that people may find interesting. Obviously, you know, most of our listeners do eat mostly a paleo diet. I think some people are maybe not 100% of the time. But what’s kind of different and revolutionary about this?

Dr. Kellyann Petrucci: Sure. So I want to talk a little bit about using bone broth. We all know about the health benefits of bone broth. We’ve talked about that. There are so many good; I mean, it’s the deepest nutrition you can get. But I want to talk to you a little bit about how it’s so powerful for slimming. There’s a research study that was done at Penn State University, and what they did was they examined people over the course of a long period of time; it’s not soft science, this is really good science that they used for this. And what they showed is that when you incorporate these broths into your diet, you will instantly be 10 pounds less a year.

So that’s what I want to say. My hitch, and what my book is about, it’s going to get you healthy because I’m all about health. I don’t talk about anything that doesn’t lead to health. That’s in my veins, it’s in my blood, it’s what I’ve done, it’s what I do every day, it’s who I am. My philosophy. So that’s a given. So I don’t want people calling in and saying; you know what, what happened to the health? The health is there. It’s going to be there.

But I want to speak to what makes me different is what I see in practice and I see how people come in. they feel invisible, they can’t get the weight off, even with a paleo diet sometimes; they still feel lost. This gives you a little bit of an edge. It’s a little bit of like a paleo helper, so to speak. When you start incorporating this into your life and into your meal plans, you really will find that they help you become not only healthier, but slimmer. But if this is a theme for you, and you want to get the leg up on this, use this. My book talks all about this, Dr. Kellyann’s Bone Broth Diet by Rodale Publishing. It talks all about this in the book, how you can use this. How you can sip on this in a specific way that really helps you get much slimmer. The test groups that we did, we did them again in New York, and we did them in LA, we did them in Detroit. They lost an average of 15 pounds and 4 inches in 21 days, and they were a hell of a lot healthier at the end of it. So I think it’s something that should peak everyone’s interest.

Diane Sanfilippo: I love it. Awesome. So, that’s all we have for today. You guys can find more about Dr. Kellyann at http://drkellyann.com/. We have a link to Dr. Kellyann’s new book, and all kinds of goodies. I think we’ll probably be able to link to her website; she’s got lots of recipes over there. This website is amazing; so many resources you will love, so definitely check that out. Don’t forget, you can find more about Liz at https://realfoodliz.com/, and me at http://dianesanfilippo.com. Don’t forget to join our email lists; we’ve got lots of goodies you don’t find anywhere else on our websites or the podcast. We’ll see you next week.

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